16.06.2018
MEMORIAL DAY ” MURPH “
FOR TIME
1 miles run
100 pullups
200 pushups
300 air squats
1 miles run
rx version : wearing vest wheighted 9/6
scaled version : body weight
Mese: Giugno 2018
15.06.2018
15.06.2018
warmup
5 Rounds:
Max Bench Press *bodyweight **0.75bw/0.50bw
Max Strict Pull-Ups
Rest 3 Minutes Between
14.06.2018
14.06.2018
warmup
mobility
Team wod x 2
For Time:
21-15-9
Row Calories
Schwinn Bike Calories
200 Meter Farmers Carry ktb 24/16
21-15-9
Row Calories
Schwinn Bike Calories
200 Meter Farmers Carry ktb 24/16
21-15-9
Row Calories
Schwinn Bike Calories
13.06.2018
13.06.2018
warmup
mobility
3-Position Power Snatch
Build to Heavy Complex in 15′
3 Rounds For Time:
75 Double Unders
50 Air Squats
15 Power Snatches *40/30 **30/20
12.06.2018
12.06.2018
warmup
mobility
“Kelen & Helly”
For Time:
1 Round of “Kelly”
2 Rounds of “Helen”
1 Round of “Kelly”
1 Round of Kelly:
400m Run
30 Box Jumps 60/50
30 Wall Balls 9/6
1 Round of Helen:
400m Run
21 Kettlebell Swings 24/16
12 Pull-ups
11.06.2018
11.06.2018
warmup
mobility
AMRAP 15:
27/21 Calorie
21 Deadlifts *60/40 **40/25
15 Burpees
9 Push Press
09.06.2018
09.06.2018
warmup
mobility
Teams of 3, For Time
(30 Minute Cap)
90/60 Calorie Schwinn Bike
60 Box Jump Overs 50/60
60 Power Cleans *70/40 **50/30
60 Toes to Bar
60 Push Jerks *70/40 **50/30
60 Box Jump Overs
90/60 Calorie Schwinn Bike
60 Box Jump Overs
60 Power Cleans *60/30 **40/25
60 Toes to Bar
60 Push Jerks *60/30 **40/25
60 Box Jump Overs
90/60 Calorie Schwinn Bike
08.06.2018
08.06.2018
warmup
mobility
Front Squat
Build to Heavy Set of 3
AMRAP 5′:
15-12-9
Kettlebell Swing *32/24 **24/16
Front Squat *60/40 **45/30
Calorie
Rest 5 Minutes
AMRAP 5′:
15-12-9
Kettlebell Swing *32/24 **24/16
Front Squat *50/30 **35/20
Calorie
score is total time
07.06.2018
07.06.2018
warmup
mobility
4 Rounds For Time:
400 Meter Run
4 Ring Muscle-ups
40 Double Unders
or
400 mt Row / 800 mt Bike
12 ring row
12 ring dip
120 Single under
06.06.2018
06.06.2018
warmup
mobility
Sumo Deadlift
Build to a Moderate Triple
“Floor It”
On the 4:00 x 4 Rounds:
30 mt Walking Lunge
15 Deadlifts *80/60 **60/40
21/15 Calorie Schwinn Bike or Row